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Food Nutrients
All Food Categories | Beef Products


Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

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Nutrient Value per 100 grams
of edible portion
1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 262.00 g3.000 oz 85.00 g
Energy263.00 kcal689.060 kcal223.550 kcal
Protein26.98 g70.688 g22.933 g
Fiber, total dietary0.00 g0.000 g0.000 g
Total lipid (fat)16.44 g43.073 g13.974 g
Energy1100.00 kJ2882.000 kJ935.000 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Water54.95 g143.969 g46.708 g
Ash2.04 g5.345 g1.734 g
Theobromine0.00 mg0.000 mg0.000 mg
Alcohol, ethyl0.00 g0.000 g0.000 g
Carbohydrate, by difference0.00 g0.000 g0.000 g
Sugars, total0.00 g0.000 g0.000 g
Sodium, Na70.00 mg183.400 mg59.500 mg
Magnesium, Mg23.00 mg60.260 mg19.550 mg
Copper, Cu0.12 mg0.312 mg0.101 mg
Potassium, K337.00 mg882.940 mg286.450 mg
Zinc, Zn5.77 mg15.117 mg4.904 mg
Manganese, Mn0.02 mg0.047 mg0.015 mg
Iron, Fe3.33 mg8.725 mg2.831 mg
Phosphorus, P256.00 mg670.720 mg217.600 mg
Calcium, Ca6.00 mg15.720 mg5.100 mg
Selenium, Se30.40 g79.648 g25.840 g
Lycopene0.00 g0.000 g0.000 g
Carotene, beta0.00 g0.000 g0.000 g
Vitamin C, total ascorbic acid0.00 mg0.000 mg0.000 mg
Vitamin A, RAE0.00 g0.000 g0.000 g
Vitamin B-123.30 g8.646 g2.805 g
Vitamin E (alpha-tocopherol)0.69 mg1.808 mg0.587 mg
Retinol0.00 g0.000 g0.000 g
Thiamin0.14 mg0.367 mg0.119 mg
Pantothenic acid0.37 mg0.969 mg0.315 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g
Vitamin B-60.35 mg0.917 mg0.297 mg
Niacin4.42 mg11.580 mg3.757 mg
Folate, total9.00 g23.580 g7.650 g
Riboflavin0.18 mg0.472 mg0.153 mg
Carotene, alpha0.00 g0.000 g0.000 g
Lutein + zeaxanthin0.00 g0.000 g0.000 g
Vitamin A, IU0.00 IU0.000 IU0.000 IU
8:00.00 g0.000 g0.000 g
12:00.02 g0.052 g0.017 g
Fatty acids, total saturated6.92 g18.130 g5.882 g
16:04.08 g10.690 g3.468 g
14:00.54 g1.415 g0.459 g
10:00.02 g0.052 g0.017 g
18:02.08 g5.450 g1.768 g
4:00.00 g0.000 g0.000 g
6:00.00 g0.000 g0.000 g
Fatty acids, total monounsaturated6.94 g18.183 g5.899 g
16:1 undifferentiated0.64 g1.677 g0.544 g
18:1 undifferentiated6.18 g16.192 g5.253 g
20:10.02 g0.052 g0.017 g
22:1 undifferentiated0.00 g0.000 g0.000 g
Fatty acids, total polyunsaturated0.53 g1.389 g0.451 g
18:40.00 g0.000 g0.000 g
18:3 undifferentiated0.15 g0.393 g0.128 g
18:2 undifferentiated0.36 g0.943 g0.306 g
20:4 undifferentiated0.02 g0.052 g0.017 g
20:5 n-3 (EPA)0.00 g0.000 g0.000 g
22:5 n-3 (DPA)0.00 g0.000 g0.000 g
22:6 n-3 (DHA)0.00 g0.000 g0.000 g
Cholesterol72.00 mg188.640 mg61.200 mg
Amino Acids
Histidine0.92 g2.421 g0.785 g
Proline1.19 g3.120 g1.012 g
Leucine2.13 g5.586 g1.812 g
Arginine1.71 g4.467 g1.449 g
Glutamic acid4.05 g10.619 g3.445 g
Glycine1.47 g3.857 g1.251 g
Threonine1.18 g3.086 g1.001 g
Tyrosine0.91 g2.374 g0.770 g
Lysine2.24 g5.879 g1.907 g
Aspartic acid2.46 g6.458 g2.095 g
Phenylalanine1.05 g2.759 g0.895 g
Alanine1.63 g4.263 g1.383 g
Valine1.31 g3.437 g1.115 g
Cystine0.30 g0.791 g0.257 g
Isoleucine1.21 g3.178 g1.031 g
Methionine0.69 g1.810 g0.587 g
Tryptophan0.30 g0.791 g0.257 g
Serine1.03 g2.704 g0.877 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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